Pikes Peak Greenway

3.73 miles 30:00 8:03 average per mile
Recovery run. Quads were sore and my lower back is very sore. My back has
been sore for over a week now. I strained it a week ago picking up
some coolers full of food and ice. The run yesterday has really aggravated
it. The good news is the knee seems great.

b/a12/283

Leadville Trail Marathon

26.2 miles 4:28:43 10:15 average per mile
22 out of 489 6th age group
8:00 am) mid 50's sunny
marathon #35!
1 8:54.3
2 11:41.5
3 11:01.3
4 14:28.4
5 11:24.1
6 12:13.8
7 8:28.3
8 7:31.3
9 7:20.5
10 8:15.2
11 12:09.1
12 18:16.4
13 18:02.5
14 10:08.3
15 8:30.4
16 8:05.6
17 8:10.7
18 9:36.7
19 10:26.9
20 13:43.3
21 8:13.3
22 11:00.7
23 8:46.4
24 8:01.4
25 6:42.3
26 6:00.4
27 1:33.8
Not a great race but not a bad race. I wasn't very happy with my climbing today. I was
however very happy with my descents. Knee was great all day even with all the rocks to
run over. I hoped to run low 4's today but I at least beat 4:30. Course was harder than
I expected. I did a training run in Leadville but it didn't include Ball Mountain or
Mosquito Pass due to snow. So most of the run I didn't know what to expect. If I
go back next year I will know what to expect. I know I can do better. Tough field
this year I thought I would have a chance at a age group award but wasn't even close.
Time to move on I suppose races next 2 weekends. Hopefully wont be too sore after
this one. My back is very sore already. Hope that gets better quick.

nb/1210/71

Falcon Trail Air Force Academy

7.35 miles 1:00 8:10 average per mile
3:00 pm) low 90's sunny HOT!
4 x 45 second strides mixed in.
Third day of running in the 90's. Getting some good heat acclimation going.
Today my knee felt better. This was the first run in a couple weeks with
no pain. Hoping this continues, I have a trail marathon this Saturday at
Leadville, Colorado.

NB/1210/44

Wednesday June 26
3.71 miles 30 minutes 7:58 average per mile
3:20 pm) 92 degrees sunny HOT!
Easy paced run.

b/a12/283

Pikes Peak Greenway Mile Repeats

7 miles 51:51 7:18 average per mile
4:30 pm) sunny & hot 91 degrees!
15 minute warm up
3 X 1 mile repeats
2 minute jog/walk in between
6:08, 6:15, 6:14
These were very difficult. It was very hot and I struggled. Goal was 6:00 could not hit
that. I think besides the heat the fact that I have done zero speed work since the Garden
10 miler was a big factor. The good news is the knee felt pretty good.

b/a12/279

Lake Isabel, San Isabel National Forest

Friday 6/21/2013 2.17 mile uphill walk @ 15% Incline 30:00
4.0-4.6 mph

Saturday 6/22/2013
4 miles 1:00 St Charles Trail. San Isabel National Forest
This is near Rye, Colorado
1534 elevation gain. Max elevation 10,303
This trail was steep and rocky! 1534 elevation gain was in 2 miles.

mm2/40

Sunday 6/23/2013
10.73 miles 1:38:32 San Isabel National Forest
1711 elevation gain. Max elevation 9,515
Ran on a trail around Lake Isabel. Also ran on a unmarked trail off
Snow Slide trail head.

nb/1210/36

Pikes Peak Greenway

5.57 miles 45:00 8:05 average per mile
4:00 pm) 80's sunny
Easy paced run. Practice for ultra marathon pace. Was suppose to be 8:30 or slower.
Knee same as yesterday.

b/a12/272

Treadmill 4%

1:05:00 8.02 miles
5 minute warmup 0% Incline
1:00 @ 4% incline @ 7.5 mph.
Knee felt about the same. Not great but not so bad I can't run. The level
of discomfort was about the same from the start to the end.
This was a boring workout. I wanted to change the pace or incline at
times just to change it up but stuck with the plan.